Phakathi kokutya okubangela ukudumba okubizwa ngokuba yi ukutya okuvuthayo Ezi ziquka inyama ecutshungulwayo, iswekile, i-carbohydrate ecocekileyo, imifuno kunye neoli yembewu, kunye notywala, phakathi kwabanye. Ukuqonda esi sihloko kubalulekile kuba ukusetyenziswa ngokugqithisileyo koku kutya kunegalelo ekuphuhliseni iimeko ezinobungozi, ezifana noxinzelelo lwegazi oluphezulu, umhlaza, ukuguga, i-Alzheimer's, ukutyeba, kunye nohlobo lwe-2 yeswekile.
Ke ngoko, siza kunikezela eli nqaku ukukuxelela ukuba kukuphi ukutya okuvuthayo, iimpawu zabo kunye neziphumo zokusetyenziswa kakhulu.
Iziphumo zokutya ezivuthayo
Ngokuqhelekileyo, ukutya okubangela ukuvuvukala kubangela uxinzelelo lwe-oxidative, umphumo wokungalingani phakathi iiradicals zasimahla kunye ne-antioxidants ezifumanekayo emzimbeni ukukhusela.
Ukunciphisa ezi ziphumo, kubalulekile ukunciphisa ukuthathwa kokutya okuvuthayo okufana ne-noodles ekhawulezileyo, iziselo ezithambileyo kunye neepizza. Oku kutya kuboniswe ukuphakamisa amanqanaba e-LDL, eyaziwa ngokuba yi-cholesterol "embi", kwaye kwangaxeshanye amanqanaba asezantsi e-HDL, eyaziwa ngokuba yi-cholesterol "elungileyo". Ukongezelela, ukusetyenziswa kokutya okunjalo kunokukhokelela ekuphuhlisweni kokumelana ne-insulin.
ukutya okuvuthayo
Iswekile
Iswekile yetafile, ekwabizwa ngokuba yi-sucrose, ithathwa njengodumba kakhulu ngenxa ye-fructose kunye nomxholo weglucose. Ukusetyenziswa kakhulu kwe-sucrose kuye kwadityaniswa nokuphuhliswa kwezifo ezinzulu ezifana nomhlaza webele kunye neengxaki zemiphunga. Uphando lubonisa ukuba ukungeniswa kweziselo ezineswekile, eyaziwayo Izinga layo eliphezulu leswekile likhokelela kumazinga aphezulu e-uric acid, nto leyo ebangela ukudumba kunye nokumelana ne-insulin.
Kwimeko ye-fructose, ukusetyenziswa ngokugqithiseleyo kunokubangela iingxaki zempilo ezahlukahlukeneyo ezifana nesifo sikashukela, isibindi esinamafutha, ukutyeba, isifo sezintso esingapheliyo, umhlaza kunye nokuvuvukala kwe-endothelial, into eyaziwayo yomngcipheko wezifo zenhliziyo.
Kuyacetyiswa ukuba uthintele ukusetyenziswa kakhulu kwetshokholethi, iilekese, iziselo ezithambileyo, iicookies kunye neekeyiki ngenxa yesi sizathu. Abanye abantu bade bahambe baze bakhuphe ngokupheleleyo ezi zinto kwizidlo zabo.
iicarbohydrates ezicocekileyo
Iicarbohydrate, xa zizonke, zihlala zijongwa ngendlela engafanelekanga. Nangona kunjalo, ii-tubers, iziqhamo kunye nemifuno zibonelela ngezibonelelo ezixabisekileyo emzimbeni ngenxa yomxholo wefayibha ephezulu. Kwelinye icala, iicarbohydrates ezicutshungulwayo zinegalelo ekudumbeni, ngaloo ndlela kudala a indawo efanelekileyo yokukhula kweebhaktheriya zamathumbu ezinxulumene nokutyeba.
Isizathu emva koku kukuba xa abantu abadala besebenzisa i-carbohydrates ecocekileyo, njengokutya okucutshungulwayo, isonka esimhlophe, amaqebelengwane kunye namaqebelengwane, amanqanaba eglucose yegazi ayanda. Ngenxa yoko, baba sesichengeni sokuphuhlisa isifo esingapheliyo semiphunga (COPD).
Ioli ephuma kwimifuno kunye nembewu
Isincomo esiqhelekileyo esisuka koogqirha kukuphepha i-oyile ezifana neembotyi zesoya ngenxa yesiqulatho sazo esiphezulu se-omega 6 fatty acids. Bacebisa ukuba udibanise ukutya okutyebileyo kwi-omega 3 kukutya kwakho., njengentlanzi eluhlaza. Nangona kungekho mvisiswano phakathi kweengcali, kuyacetyiswa ngokubanzi ukuba uphephe ioyile yembewu yemifuno edla ngokufunyanwa kukutya okucutshungulweyo.
Iinyama ezilungisiweyo
Amathuba okuba nesifo seswekile, isifo sentliziyo, kunye nomhlaza wesisu kunye nomhlaza wekoloni unxulunyaniswa nokutyiwa kakhulu kwenyama ecutshulweyo. Kolu didi Iindidi ezinjengesoseji, ibhekoni, ijerky, kunye nenyama etshayiweyo zibandakanyiwe.
Ukusetyenziswa kwenyama ebomvu, njengengulube, inyama yenkomo okanye imvana, kunokubangela iinkqubo ezivuthayo kunye neengxaki ezahlukeneyo zempilo, ezifana noxinzelelo lwegazi oluphantsi, izifo zentliziyo, i-atherosclerosis kunye nokuhlaselwa kwentliziyo.
Trans amanqatha
Ishishini, phezu kwayo nje imizamo yalo yokuwaphelisa, lisaquka la mafutha angenampilo kwiimajarini ezithile. Amafutha eTrans anokufumaneka ekutyeni okwahlukeneyo, kubandakanywa ukutya okukhawulezayo okuqhotsiweyo okufana neetapile, iipastries zamashishini kunye neentlobo ezithile zepopcorn.
Utywala
Iingcali zinezimvo ezahlukeneyo malunga nokuselwa kotywala, njengoko abanye bemi ngelithi bunokunika izibonelelo ezithile ngelixa abanye becebisa ngamandla ngokuchasene noko, oko kudala ukunqongophala kwemvumelwano ngalo mba.
Kuye kwaboniswa ukuba ukusetyenziswa kotywala ngokugqithiseleyo iphakamisa amanqanaba eprotheyini ye-C-reactive (CRP), isalathisi sokuvuvukala. Ukongezelela, ukusela utywala kunokubangela umonakalo wamathumbu ngenxa yobukho be-bacterial toxins evela kwikholoni.
iijusi zamashishini
Kucetyiswa ukuba ukhethe iinketho zejusi yendalo, njengoko iijusi ezingaveli kwimithombo yendalo zinokubangela ukukhutshwa kwe-cytokines evuthayo, ngaloo ndlela ukwandisa amathuba okuba nesifo sentliziyo, uhlaselwe sisifo sentliziyo okanye ube nestroke.
Ice cream
Ngelixa i-ayisikrimu imnandi ngokungenakuphikiswa, kufanele kuqatshelwe ukuba olu nyango lunomkhenkce luneempawu zokukrala ngenxa yeswekile ephezulu kunye nomxholo wamafutha. Ezi zinto zinegalelo ekunyukeni kwamanqanaba eswekile yegazi kunye nobukho be-cholesterol "embi", eyaziwa ngokuba yi-LDL. Nangona isisisipho esithandwayo kwabaninzi, Kuyacetyiswa ukuba usebenzise ubungcathu kwaye uyeke ukusebenzisa kakhulu.
Isoseyiji
Ukutya i-sausage kuye kwadibaniswa nokunyusa i-cholesterol "embi" (i-LDL) ngenxa yezinto ezinamafutha amaninzi, ezinokukhokelela kwi-atherosclerosis, ukuhlaselwa yintliziyo kunye nokubetha. Ukongeza, ubukho be-nitrate kunye ne-nitrites kwiisoseji bunokubangela uxinzelelo lwe-oxidative, okonyusa umngcipheko wokuphuhlisa iintlobo ezininzi zomhlaza nakubantu abasempilweni.
Ukuphucula impilo yakho, Kunconywa ukunciphisa okanye ukuphelisa ukutya okuvuthayo kwaye endaweni yoko kufakwe ezinye iindlela ezinomsoco ekudleni.. Thatha inzuzo ye-anti-inflammatory properties ye-kale, i-sardines, i-broccoli, i-oranges, i-pomegranate kunye neoli yeoli, eyaziwayo ngokukhuthaza impilo kunye namandla.
Ngokwenyani, ayikuko ukuba uluhlu lokutya okuvuthayo esikuhlalutyileyo kuthintelwe ngokupheleleyo ukuba kutyiwe ngokulinganayo. Into ebalulekileyo kukubonisana nezi mveliso ngokumodareyitha ngelixa i-90% yokutya kwethu kusekelwe kukutya okunempilo. Ukongeza, kuyimfuneko ukukhapha ubomi bethu bemihla ngemihla kunye nomsebenzi onzima ngokwaneleyo wokuvelisa inkcitho yekhalori eyongezelelweyo kunye nokunceda ukulawula amanqanaba eswekile yegazi kunye nokuba sempilweni kakhulu.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokutya okuvuthayo kunye nemiphumo yabo.